Thrive at Hyrox

Thrive Training

Coach
Tom Wyles

HYYROX is the global fitness race for Every Body, so we’ve created training plan for all fitness levels. Whether you’re a first timer or a returning elite athlete. Our program will allow you to get comfortable with the HYROX movements and prepare for the main event.

Thrive at HYROX is for those really looking to take their training and HYROX racing to the next level. A balanced program that is geared towards those who have the motivation and ambition to really push. It’s a elegant combination of strength and cardio that will allow you to Thrive at HYROX.

$49
Get Thrive at Hyrox
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Follow what we do
Train alongside the Trive community as we prepare for the Hyrox World Championships.
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No more guess work
Take out the guess work and allow us to program the very best training and deliver it straight to your phone.
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Just show up
With all you need to excel at HYROX in your pocket. All you need to do is show up.
Features
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Programming 6 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell // Dumbell // WallBall
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

Conditioning

A

Hyrox 50

Run 500m 500m Ski Run 500m 50 cal Bike Erg Run 500m 50 Ring Rows Run 500m 500m Row 500m Run 50m Burpee Broad Jumps Run 500m 100m Farmers Carry Run 500m 50m Walking Lunges Run 500m 50 Wallballs

Monday
Week 1 Day 2

A

Back Squat

1 x 20

B

Power Clean

3 x 5

C

Push Press

3 x 8

D

Barbell Row

3 x 5

E

Bench Press

3 x 5

F

Split Squat

3 x 5

Circuit

G

30/20/10 Wall Ball Burpee Box Jump

Tuesday
Week 1 Day 3

A

Run

Wednesday
Week 1 Day 4

A

Assault Bike

1 x 30:00

B

Run

1 x 30:00

C

Rowing

1 x 30:00

Thursday
Week 1 Day 5

A

Rowing

1 x 2000

B1

Farmers carry

4 x 50

B2

Box Jump

4 x 5

B3

Sled Push

4 x 20

B4

Run

4 x 400

C1

Walking Lunges

4 x 30

C2

Burpee Broad Jump

4 x 30

C3

Wall Balls

4 x 30

D

1-mile Run

Friday
Week 1 Day 6

A

Assault Bike

1 x 30:00

B

Run

1 x 30:00

C

Rowing

1 x 30:00

Coach
More from Thrive Training
coach-avatar Tom Wyles

Ex Royal Marine, CrossFit Gym Owner and Hyrox World Championship Competitor

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Is it for me?

If you are looking for a training plan to help you complete or Thrive at your next HYROX then this IS the training plan for you.

Get Thrive at Hyrox
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FAQs
Can this plan be used for any fitness level?
YES! This plan can be modified to suit all fitness levels. All movement and workout have videos to help you decide on any modifications you may need.
Does this plan have recovery days/weeks?
YES! We have a full day off once a week and a second optional active recovery session. We also have a full reload week after week 6. You would of earned it!
The Proof
verified-athlete-avatar Tom Wyles

HYROX World Champion Competitor

Verified Athlete

"This plan help me transition from my sport straight to a high level HYROX competitor."

Thrive at Hyrox
Join Today!